Diabetes Ebook

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Dune Foods - Diabetes e-book 2005© www.dunefoods.com of 59

DISCLAIMER

Information and advice published in this e-Book is designed to provide helpful and useful advice

regarding diabetes in general. The author and company do not engage in diagnosing any health

problem or to replace the healthcare professional’s treatment or advice.

This book contains descriptive information on the subject of diabetes and we are giving healthy and

sound advice regarding sensible lifestyle changes to manage diabetes.

It’s been proven that type 2 diabetes can be reversed with a disciplined healthy lifestyle, diet &

exercise.

It is your choice to seek a second opinion if you are uncomfortable or have any unanswered

questions about the treatment recommended by your health care provider.

Please talk to your health care practitioner before making any drastic lifestyle changes.

http://www.dunefoods.com/


INDEX 1. What is Diabetes?

Type 1 Diabetes

Type 2 Diabetes

Gestational Diabetes

2. Why is it called Diabetes Mellitus?

3. Symptoms of Diabetes

4. Causes of Diabetes

Risk factors which can cause Diabetes

5. Ailments associated with Diabetes

6. What should Blood Glucose Levels be?

7. Diabetes Treatment

Diet

Exercise

Medication

Foot care and Diabetes

Dietary Supplements

8. Step-by-step Program to manage and reverse Type 2 diabetes

7-day Damage Control

Portion sizes

Diet suggestions


http://newdiabetesmedications.com/


Menu Plan suggestions

Exercise suggestions



Want to Cure Diabetes? Click Here What is diabetes?

Diabetes is an illness that relates to problems with the

hormone insulin. When functioning correctly, the pancreas

releases insulin which then lets the body retain or utilize

sugars and fats taken in through the food we eat.

Diabetes occurs when:

No insulin is produced

Insufficient amounts of insulin is produced

The body does not react to insulin in the correct

way, a

disorder known as “insulin resistance”

Suitable management regarding the disease is needed after an individual has

been diagnosed with diabetes.

Generally three types of diabetes are referred to, namely:

Type 1 Diabetes:

This is when the beta cells (Insulin-producing cells) are killed by the body’s

immune system. As a result the body does not produce any insulin.

Subsequently insulin injections must be used to regulate the blood sugar

levels.

Type 1 diabetes may occur from as early as the age of 20 and makes up

roughly 10% of all people suffering from diabetes.

Type 2 Diabetes:

In this case the pancreas does produce insulin, but it is either an inadequate

amount or the body is resistant to it. Both of these cases result in glucose not

being able to enter the body’s cells. It is most commonly found in people who

are overweight and usually older than 40 years of age.

There are however instances of type 2 diabetes where this is not the case, and

these instances are rising due to the increase in child obesity.

Usually type 2 diabetes is controlled by making healthy lifestyle choices.

Sometimes medication is used in addition to a healthy way of living.

Pre-Diabetes is when an individual has higher blood sugar levels than normal,

but not yet as high as type 2 diabetes. Pre-diabetes can develop into type 2

diabetes but this can be prevented by living a healthy lifestyle.

Type 2 diabetes can even be completely reversed by means of: A strict eating

plan, regular exercise, the correct health supplements, controlling stress,

getting sufficient sleep and drinking a healthy amount of water.

Type 2 diabetes accounts for up to 90% of all diabetes patients.




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Gestational Diabetes:

Gestational diabetes is caused by pregnancy. During pregnancy the

effectiveness of insulin is impaired due to hormone changes. This happens in

about 4% of pregnancy cases.

Factors that increase the chance of gestational diabetes are: being over 25

when pregnancy occurs, being over the recommended body weight before the

pregnancy or when having a family history of diabetes

During the pregnancy, a screening test can be done for gestational diabetes. If

not treated, gestational diabetes leads to an increased risk of complications to

the mother as well as her unborn child.

Normally, blood sugar levels return to normal within 6 weeks of giving birth.

Women who have suffered from gestational diabetes during pregnancy have a

higher risk of developing type 2 diabetes later in their lives.

Medication cannot be used during pregnancy to manage gestational diabetes,

but with the correct diet and a natural supplement, women can ensure better

blood sugar levels, thus controlling gestational diabetes more effectively.

Why Is It Called Diabetes Mellitus? Diabetes originates from Ancient Greek, meaning a “siphon”. Aretus the

Cappadocian – a Greek physician during the second century A.D. – named the

ailment diabainein. This described sufferers, who were passing too much

water – like a siphon. The word developed into “diabetes” from the English

adoption of the Medieval Latin “diabete”.

In 1675, Thomas Willis attached mellitus to the name, although it is usually

only called diabetes. Mel in Latin means “honey”; the urine and blood

diabetes sufferers contain an excessive amount of glucose, and glucose is

sweet like honey. Diabetes mellitus could literally translate to: “siphoning off

sweet water”.

In ancient China people discovered that ants were drawn to some people’s

urine, as it was sweet. The term “Sweet Urine Disease” was invented.

What Are the Symptoms of Diabetes?

In most cases symptoms develop gradually over time or there are no clear

symptoms. However, in some cases symptoms appear rapidly and are usually

then quite severe.




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Symptoms of diabetes include:

Frequent Urination

Diabetes causes excess glucose (sugar) to build up in the blood. This results in

the kidneys having to work harder to filter and absorb the excessive amount

of glucose. If the kidneys cannot keep pace with processing the glucose being

built up, the excess glucose as well as fluids drawn from your body tissue is

excreted through urination.

Increased Thirst

The above mentioned process leads to the body being dehydrated, thus

causing a constant thirst. When more fluid is taken in to satisfy the thirst, it

adds to the frequent urination.

Dry mouth

This is a symptom of the above mentioned dehydration where there is a lack

of moisture in the mouth.

Fatigue

Fatigue is when a person feels very tired and

physically weak. This is due to more than one

factor. Factors include the constant urination and

subsequent dehydration as well as the body’s

inability to operate as it should due to it not being

to use sugar properly to produce energy.

Unexplained weight loss

Weight loss occurs during diabetes as a result of

frequent urination as glucose and therefore calories are lost during urine

excretion. Consistent hunger may also be experienced as diabetes keeps the

glucose from reaching your cells.

The combined effect is possible dramatic weight loss, which is especially the

case during type 1 diabetes. Type 2 diabetes sufferers do not tend to lose as

much weight. A doctor should be consulted if you lose weight without altering

previous eating habits.

Blurred vision

Blurry vision is often a sign of diabetes. This is due to extended dehydration

where high levels of blood sugar draw the fluid from the lenses of the eyes.

This results in the eyes not being able to focus properly. If not treated,

diabetes can damage the retina and lead to a loss of vision.

Headaches

Diabetes affects different systems in the body which can cause conditions that

result in headaches. Examples of such conditions are: problems relate to eyes,

high blood pressure levels, high blood sugar levels, and neuropathy.





“Fruity” Breath

Because sugar is not absorbed properly into the cells due to the

ineffectiveness of insulin, the body uses fat to produce energy instead. A

specific type ketone, acetone, causes the breath to have a fruity scent,

almost like that of nail polish remover.

Increased hunger - (especially after eating)

Insulin helps in the transportation of glucose to cells. When the cells

become resistant to insulin, glucose cannot reach the cells and the cells

become deprived of glucose. This causes constant hunger, even directly

after a meal.

Long healing time for sores, bruises and cuts

This is due to high blood sugar levels damaging nerves and retarding blood

circulation, especially in the feet and legs.

Yeast Infections

Diabetes can cause many infections such as: yeast infections, skin

infections, urinary infections, or gum and mouth infections. This is due to

diabetes damaging the circulatory and nervous systems.

Itchy skin

This itching is usually felt in the vaginal or groin area. Itching should be

reported to your doctor. Causes of Itching can be: infection, dryness, or

poor blood circulation. It is not uncommon to experience an itchy feeling

in the genital area when high blood sugar levels are present. A tell-tale

sign of early diabetes is itching in the lower part of the legs.

Irritability

This is caused by fluctuation in the blood sugar levels as this can cause

mood swings.

Numbness or tingling of limbs

High blood sugar levels can cause a tingling sensation due to damage

caused to the nervous system. This is known as neuropathy. This symptom

often only appears after a few years.

Erectile dysfunction or impotence

Type 2 diabetes can cause sexual related problems which affect the sex

drive, cause erectile dysfunction in men, and cause difficulty, discomfort,

or pain during sex for women. This is once again due to damaged nervous-

or circulatory systems which are important during sexual intercourse.

Skin Complications

Due to the dehydration skin irritation is very common. Bacterial and fungal

infections are a problem among diabetes sufferers. A common one of

these is an infection known as “acanthosis nigricans”. Symptoms of this

are velvet dark skin in bodily creases such as the neck, genitals, and

underarms.



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What Causes Diabetes?

Type 1 diabetes is an autoimmune disorder. It’s believed that a

combination of genetic predisposition and additional (as yet unidentified)

factors provoke the immune system into attacking and killing the insulin-

producing cells in the pancreas.

Type 2 diabetes is mainly caused by insulin resistance. This means no

matter how much or how little insulin is made, the body can’t use it as

well as it should.

As a result, glucose can’t be moved from the blood into cells. Over time,

the excess sugar in the blood gradually poisons the pancreas causing it to

make less insulin and making it even more difficult to keep blood glucose

under control.

Obesity is a leading cause of insulin resistance – at least 80% of people

with type 2 diabetes are overweight. Genetic factors are also likely to be

involved in the cause of type 2 diabetes. A family history of the disease has

been shown to increase the chances of getting it.

Other risk factors for the development of type 2 diabetes include:

being 40 years of age or older

blood vessel disease (e.g., damage to blood vessels in the eyes,

nerves, kidneys, heart, brain, or arms and legs)

First Nation, Hispanic, South Asian, Asian, or African descent

giving birth to a large baby

high blood pressure

high cholesterol

a history of gestational diabetes

HIV infection

mental health disorders (e.g., bipolar disorder, depression,

schizophrenia)

obstructive sleep apnea

polycystic ovary syndrome

pre-diabetes or impaired fasting glucose

use of certain medications (e.g., corticosteroids such as

prednisone, certain antipsychotic medications, certain antiviral

medications for HIV)




Problems caused by poorly controlled diabetes

Eye problems: Cataracts, glaucoma, diabetic retinopathy, as well as

others.

Foot problems: Neuropathy, ulcers and diabetes can even cause

gangrene which might lead to the feet being amputated.

Skin problems: Diabetes sufferers are prone to skin infections and

other skin conditions.

Heart problems: A common example is ischemic heart disease, which

means there is a decrease in the blood supply to the heart.

High blood pressure (Hypertension): A person with diabetes will often

suffer from high blood pressure which increases the chance of it

leading to more ailments such as eye problems and kidney disease.

Mental health: When diabetes is not properly managed, it raises the

risk of becoming depressed, anxious and developing mental disorders.

Loss of hearing: Diabetes often leads to hearing problems.

Gum disease: Diabetes leads to an increased chance of developing a

gum disease.

Gastroparesis: This is when the muscles in the stomach do not

function properly.

Ketoacidosis: When a combination of ketosis and acidosis takes place.

This means there is a buildup of ketone bodies and acidity in the blood.

Diabetic Neuropathy: Damage to the nerves caused by the effects of

diabetes. This can lead to numerous other problems.

Hyperosmolar Hyperglycemic Non-ketotic Syndrome (HHNS): Blood

sugar levels spike dramatically high, and there are no ketone bodies

present in the blood or urine. This is an emergency condition.

Nephropathy: Kidney disease due to the effects of diabetes on the

body.

Peripheral Arterial Disease (PAD): Narrow blood vessels restrict the

blood supply to the limbs. Symptoms include discomfort in the limbs,

tingling and sometimes it causes difficulty in walking.

Stroke: If diabetes is not correctly managed, there is a high increase in

the risk level of suffering from a stroke.

Erectile dysfunction: Male sexual impotence.

Infections: Diabetes can lead to various infections if not controlled

properly.

Healing of wounds: The healing time of wounds is much longer than it

should be.


Dune Foods - Diabetes e-book 2005© www.dunefoods.com Page 9 of 59

What should Normal Blood Glucose levels be?

Fasting Blood Glucose Levels

From 70 tot 99 mg/dL Normal fasting glucose levels

(3.9 to 5.5 mmol/L)

From 100 tot 125 mg/dL Weakened fasting glucose levels (pre-diabetes)

(5.6 to 6.9 mmol/L)

126 mg/dL (7.0 mmol/L) and higher with more than one

fasting glucose test.

Diabetes

Oral Glucose Tolerance Test (OGTT)

[except pregnancy]

(2 hours after a 75-gram glucose drink)

Lower than 140 mg/dL (7.8 mmol/L) Normal glucose tolerance

From 140 to 200 mg/dL (7.8 to 11.1 mmol/L) Weakened glucose tolerance (pre-diabetes)

More than 200 mg/dL (11.1 mmol/L) with more than one

test

Diabetes



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Diabetes Treatment

The main objective in the treatment of diabetes is to reduce high blood sugar levels,

manage normal blood sugar levels and reduce the body’s insulin requirement, while

not letting the levels become too low either.

Type 1 diabetes is treated with insulin, a

special diabetic diet and the right exercise.

Type 2 diabetes is normally treated with oral

medication, but this ailment can be treated

and reversed with exercise, supplements and a

diabetic diet which often includes a weight loss

plan. This increases the body’s responsiveness

to insulin, which then helps control blood sugar levels.

What you can do to regulate your blood sugar levels?

Food:

Healthy eating is always the first step to controlling diabetes. It’s not only what you

eat, but also how much and when you eat that plays a role in the blood sugar levels.

What to do:

Make use of an eating program. Your blood sugar levels are at a peak an hour after

you have eaten, where after they begin to fall. You can use this pattern to your

advantage.

You can control the fluctuations in blood sugar levels by:

Eating at the same time every day.

Eating several small meals a day or eating healthy snacks regularly

between meals.

Eating a well-balanced diet.

Try to plan for each meal to have the right combination of starches,

fruits and vegetables, fats and proteins.

It is very important to ensure that the amount of carbohydrates is

similar in your meals as it is a big factor in the rise and fall of blood

sugar levels.

Portion size must also be controlled well. Use measuring cups or a

scale to determine consistent portion sizes.

It is easy to simplify your eating plan by writing down the portion sizes

of type of food you eat often.

Your choice of diet can help you to manage or reverse type 2 diabetes.

Synchronize your meals with your medication.

Too little food relative to diabetes medication can cause hypoglycemia – when blood

sugar levels drop too low. The opposite counts for too much food, where

hyperglycemia is the outcome, which means the blood sugar levels rise too high.

Consult your diabetes health care team to find out exactly how to coordinate your

diet and medication effectively.




Exercise:

Getting proper exercise is equally important as following the correct diet. During

exercise, the muscles use sugar for energy. Regular exercise

allows the body to respond better to insulin and use it

more effectively.

The more intense the training session, the more you

benefit from it.

Everyday activities such as household chores, gardening or

doing things that require some sort of physical effort can

also lower a person’s blood sugar level.

What to do:

Select any kind of exercise that you really enjoy and do this for at least 30

minutes per day, 5 days per week.

If you have not been doing exercise for a while, let your doctor do a

health assessment on your heart and feet to determine which level of

exercise your body is fit for.

Ask your health care provider to help you work out an exercise schedule

that is coordinated with your meals and medication.

Check your blood sugar levels prior to, and immediately after exercise.

This is especially important if you take insulin or medications that lower

blood sugar levels, because blood sugar levels can drop too low, which

can make you feeling shaky, weak, confused, lightheaded, moody,

anxious, fatigued or hungry.

It is important to stay hydrated while exercising since dehydration can

have an effect on blood sugar levels. Drink water and not energy drinks as

the high sugar contents in sports energy drinks contribute to blood sugar

level spikes.

Always have a small snack or glucose pill with you during exercise in case

the blood sugar levels drop too low. Always wear a medical identification

bracelet when doing exercise.

Adjust your diabetes treatment plan as necessary. In the case of taking

insulin, you may need to change your insulin dosage before exercising or

wait a couple of hours to exercise after injecting insulin. It is advised to

consult a doctor before making changes to the insulin dosage.



Medication:

When exercising and eating correctly are not completely effective at managing the

diabetes, medication such as insulin is used to help regulate the blood sugar levels.

The effectiveness of these medication types rely on the timing and size of the dosage.

Medications taken for other reasons than diabetes can also have an effect on the

blood sugar levels.

What to do:

Insure that insulin is stored properly. If this is not done or the

insulin has expired it will not be as effective as it should be.

If your diabetes medications cause your blood sugar levels to drop

too low, the dosage or timing may need to be changed. Consult

your doctor if there are such problems.

If you are given a new type of medication, as for cholesterol or

blood pressure, ask your doctor or pharmacist if it might have an

effect on your blood sugar levels. If so, using an alternative

medication is advisable.

Factors which have a negative impact on blood sugar levels

Illness:

When you are ill, your body generates hormones which help it to fight the

illness; however this can also increase the blood sugar levels. Your blood sugar

levels may also be affected by the irregularity of your exercise and eating

patterns due to the illness.

What to do:

Work with your health care team to create a sick-day plan. Include:

instructions on what medicines to take

how often to determine your blood sugar and urine ketone levels

how to alter your medicine dosages

when to contact your doctor

Keep on taking your diabetes medication. In case you are not able

to eat due to nausea or vomiting, contact your doctor. You may

need to temporarily stop taking your medication due to the danger

of hypoglycemia (low blood sugar levels).

Follow your diabetes diet routine. If possible, eating normally will help

control your blood sugar levels. Try and eat food that is easy on your

stomach, such as soup. Drink lots of water or a warm alternative is tea,

to make sure you stay hydrated.



Alcohol:

The liver usually secretes stored sugars to balance out dropping blood sugar

levels. However, if the liver has to process alcohol, the blood sugar levels may

not improve as needed. Alcohol can cause low blood sugar immediately after

you drink and for as long as 8 to 12 hours more.

What to do:

If your doctor confirms that your diabetes is under control, an

occasional alcoholic beverage with a meal is fine.

Too much alcohol can aggravate issues such as eye problems

and nerve damage.

Light beer and dry wines have less calories and carbs than other

alcoholic beverages. If you favor mixed drinks, go with sugar-

free mixers such as: diet soda, diet tonic, club soda or seltzer.

Include the calories from any alcohol you consume in your daily

calorie count.

Menstruation and menopause: (women)

Changes in hormone levels the week before and during menstruation can

cause considerable fluctuations in blood sugar levels.

Also, in the few years leading up to and during menopause, hormone changes

may cause unpredictable changes in blood sugar levels that complicate

diabetes management.

What to do:

Keep a close record of your blood sugar levels month-to-month.

You might be able to anticipate changes related to your menstrual

cycle. Adjust your diabetes treatment plan accordingly.

Check blood sugar levels more often.

Stress:

If you are stressed, it’s easy not to stick to your usual diabetes management

program. Furthermore, the hormones a person’s body secretes in reaction to

prolonged stress may prevent insulin from functioning properly.



What to do:

Rate your stress level on a scale of 1 to 10 every time you

record your blood sugar level.

A pattern may soon appear.

Once you know the effect stress has on your blood sugar level,

react to the problem. Learn relaxation methods, prioritize your

responsibilities and set boundaries. Whenever possible, avoid

common causes of stress.

Learn new ways to deal with stress. Working with a

psychologist or clinical social worker may assist you in

identifying stressors, solve stressful challenges or learn new

coping techniques.

Smoking:

Regular exercise is also a very good method to reduce stress.

Smoking is a health hazard for anyone, but for people with diabetes or a high

risk of developing the disease, smoking cigarettes can contribute to serious

health complications.

Diabetes patients who smoke have higher blood sugar levels, making their

disease more difficult to control and putting them at greater danger of

developing complications such as blindness, nerve damage, kidney failure and

heart problems.

A new study found that nicotine, when added to human blood samples, raised

levels of hemoglobin A1c (HbA1c) by as much as 34%.

Hemoglobin A1c — a combination of hemoglobin (which ferries oxygen) and

glucose — is a standard indicator of blood sugar content in the body.

This study also implies that if you are a smoker, and not diabetic, that your

chances of developing diabetes is higher.

But perhaps more importantly, the results also suggest that nicotine

replacement products such as patches and nicotine-containing electronic

cigarettes aren’t a safe option for diabetes patients either.

Because they still contain nicotine, these products are just as likely to boost

A1c levels as cigarettes are.




Foot care & Diabetes:

The main reason for diabetic foot complications is poor blood circulation. The correct foot

care is particularly important for diabetes sufferers as they are inclined to develop foot

problems such as:

Numbness in their feet

Irregularities in the shape of their feet

Ulcers or sores on the feet that take very long to heal

Daily foot care can prevent major problems.

The 10 easy steps to follow for daily foot care are as follows:

1. Manage Your Diabetes Properly:

Make healthy lifestyle decisions to regulate your blood sugar levels. Consult

your health care team to develop a diabetes plan that meets your lifestyle

characteristics.

2. Examine Your Feet Each Day:

You can develop foot problems that you are not aware of. Check your feet for

cuts, sores, red spots, inflammation, or infected toenails. Checking your feet

should be included in your daily routine. If you find it difficult to bend over to

examine your feet, use a small mirror, or ask somebody to help you.

Contact your doctor right away if a cut, sore, blister, or bruise on your foot

does not start healing after one day.

3. Wash Your Feet Daily:

Wash your feet in warm water. Do not soak your feet as it will cause your skin

to dry out. Use a thermometer or your elbow to test the temperature of the

water, as it should not be too hot.

Dry your feet well, especially between your toes. Use talcum powder to keep

the skin dry among your toes.

4. Keep the Skin Soft and Smooth:

Rub a small amount of skin cream on the entire foot. Do not rub lotion

between your toes, because this may cause infection.

5. Wear Shoes and Socks At All Times:

Do not walk barefoot, not even in the house. You might step on something

and damage your feet.

Always wear seamless socks, stockings or nylons with your shoes to help avoid

getting blisters and sores. Make sure that the material helps absorb moisture

from the feet so that the feet remain dry.

Always make sure there is nothing inside the shoe such as pebbles.

Wear shoes that fit well and protect your feet.




6. Protect Your Feet From Hot and Cold:

Wear shoes when walking on a hot surface such as a sidewalk or the beach. If

the tops of your feet will be exposed to the sun for some time, rub a little bit

of sunscreen on them.

Keep your feet away from heaters or open fires. Do not use hot water bottles

or heating pads on your feet.

If your feet get cold, wear seamless socks when you sleep. Lined boots help

keep your feet warm during winter. Ensure that you always keep your feet

warm during cold weather.

Do not wear socks with seams or uneven areas. Go for padded socks which

protect your feet and make walking more comfortable.

7. Keep the Blood Flowing to Your Feet:

Put your feet on a foot rest when sitting down.

Wiggle your toes for about 5 minutes, 2 or 3 times daily. Move your ankles in

all directions to improve blood flow in your feet and legs.

DO NOT cross your legs for lengthy durations of time.

DO NOT wear tight fitting socks, elastic or garters around your legs.

DO NOT wear restrictive shoes or foot products. Products such as those with

elastic, should not be worn by diabetics as it reduces the blood circulation to

the feet.

DO NOT smoke. Smoking decreases blood circulation to the feet. If you suffer

from high blood pressure or high cholesterol, work with your health care

team to get it under control.

8. Be More Active:

Ask your doctor to develop an exercise schedule that is suited for you.

Walking, dancing, swimming, and cycling are good forms of exercise that are

not strenuous on the feet.

Avoid all exercises that are strenuous on the feet, such as running and

jumping. Always include a short warm-up or cool-down time.

Wear protective walking or sports footwear that fit properly and provide

good support.

9. Follow the Dune Foods Diabetic Program to control blood sugar levels.

10. Use the Circulation Support supplement to assist in better blood flow.



Dietary Supplements:

A dietary supplement is exactly what the word mean: a supplement to your diet. The suggested

supplements herein are formulated to assist the body in a holistic way to supplement the diet,

enhancing certain bodily functions.

Dune Foods Recommended Supplement Range for Diabetics

Blood Sugar Support

Made with a superb blend of herbs and nutrients,

Blood Sugar Support is formulated to help the body

maintain healthy blood sugar levels.

Blood Pressure Support

Blood Pressure Support by Dune Foods is formulated

to help support blood pressure levels in the normal

range and consists of a unique blend of Vitamins and

Herbs.

Cholesterol Support

Keep in mind that supplements have to work with

changes in diet and exercise to achieve the best effect

for controlling cholesterol. This cholesterol Support

supplement was formulated with well researched

ingredients to help maintain normal cholesterol

levels.

Circulation Support

Blood circulation sustains life. It delivers oxygen,

nutrients and other essential substances, including

vitamins and medicines to the different cells and

tissues of the body. A deficiency in the supply or

quality of blood will impair the quality of life and even

compromise life itself. Maintaining healthy blood

circulation, you need to follow a healthy diet and

exercise. There are a few natural substances proved

to maintain healthy blood flow in conjunction with a healthy diet and exercise.

The Dune Foods Circulation

Support can help with healthy circulation.



Probiotic Formula

Probiotic formulas provide living microorganisms which

are thought to be beneficial, if not essential for overall health and well-being.

Specifically, Probiotics are recognized for their

benefits in promoting a healthy digestive tract and

immune system including the reduction of pathogens

responsible for diarrhea and the restoration of

microflora in the intestinal tract following the use of

antibiotics.

Dune Food’s Probiotic Formula provides more than 5

billion living microorganisms at the time of manufacturing

and offers an effective blend of key probiotics.

Digestive Enzymes

One of the most complete digestive enzymes on the

market. Dune Foods Digestive Enzymes is formulated

with a diverse range of 18 different enzymes to help

ensure proper digestion with each meal regardless of

the food groups.

Colostrum

Colostrum is a milky fluid that comes from the breasts

of humans, cows, and other mammals the first few days

after giving birth, before true milk appears.

It contains proteins, carbohydrates, fats, vitamins, minerals, and proteins

(antibodies) that fight disease-causing agents such as

bacteria and viruses.

Antibody levels in colostrum’s can be 100 times

higher than levels in regular cow’s milk.

Bovine colostrum is also used for boosting the

immune system, healing injuries, repairing nervous

system damage, improving mood and sense of well-

being, slowing and reversing aging, and as an agent

for killing bacteria and fungus.



Green Coffee / Ketone Complex

Green coffee beans are basically just unroasted coffee

beans. Coffee beans are loaded with antioxidants and

pharmacologically active compounds. Two of the most

important ones are Caffeine and Chlorogenic Acid.

Several studies have shown that caffeine can boost

metabolism by up to 3-11%. Chlorogenic Acid is

believed to be the main active ingredient in green

coffee beans. That is, the substances that produces

the weight loss effects. Researchers became

interested in raspberry ketones because they noticed

that it looked very similar to two other molecules,

capsaicin (found in chili pepper) and synephrine (a stimulant).Several studies

have shown that these two molecules can boost metabolism, so it was

speculated that raspberry ketones could have the same effect.

15 – Day Cleanse

The 15-Day Cleanse formula will provide results within 12 to 24 hours in terms

of helping rid the intestinal tract of excess waste,

reduce bloating, help increase energy and may

provide several pounds of weight loss within a few

days. Included in the formula are effective natural

laxatives, fiber, herbs which help soothe the intestinal

lining and Acidophilus to help promote healthy

bacteria levels in the intestinal tract.

Omega 3 (Krill Oil)

Krill are a type of shrimp-like marine invertebrates

and are a common food source of baleen whales,

manta rays, whale sharks and numerous other marine

animals. The oil derived from Krill is rich in

phospholipids, the building blocks for cell

membranes, and Essential Fatty Acids including

Omega-3, 6 and 9. Krill Oil is very stable, free of heavy

metal content and considered more efficient in the

body than regular fish oil capsules. Dune Food’s Krill Oil delivers a potent 500

milligrams of purified Krill Oil in every easy to absorb soft gelatin capsule.



Vitamin D3

Vitamin D has been in the forefront of the medical

world with all of the recent discoveries as to the

significance of this essential nutrient for overall health

and well-being.

Nicknamed the Sunshine Vitamin, Vitamin D is unique

among all other vitamins because it is the only

conditional one and must be synthesized in the skin

from exposure to ultraviolet radiation from sunlight.

Multi Vitamin / Mineral

When the food on the plate falls short and doesn’t

include essential nutrients like calcium, potassium,

vitamin D, and vitamin B12, some of the nutrients

many Americans don’t get enough of, a supplement

can help take up the nutritional slack. Vitamin and

mineral supplements can help prevent deficiencies

that can contribute to chronic conditions.

Numerous studies have shown the health benefits

and effectiveness of supplementing missing nutrients

in the diet.

A National Institutes of Health (NIH) study found increased

bone density and reduced fractures in postmenopausal

women who took calcium and vitamin D.



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Diet Suggestions

Good Fats / Bad Fats

To understand good and bad fats, you need to know the names of the players

and some information about them. There are four major types of fats:

Monounsaturated fats and polyunsaturated fats are known as the “good

fats” because they are good for your heart, your cholesterol, and your overall

health.

Saturated fats and trans fats are known as the “bad fats” because they

increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room

temperature (think of a stick margarine), while monounsaturated and

polyunsaturated fats tend to be liquid (think of olive or corn oil).

Monounsaturated fat

Polyunsaturated fat

Olive oil

Canola oil

Sunflower oil

Peanut oil

Sesame oil

Avocados

Olives

Nuts (almonds, peanuts, macadamia

nuts, hazelnuts, pecans, cashews)

Peanut butter

Soybean oil

Corn oil

Safflower oil

Walnuts

Sunflower, sesame, and pumpkin seeds

Flaxseed

Fatty fish (salmon, tuna, mackerel, herring,

trout, sardines)

Soymilk

Tofu

Saturated Fat Trans Fat

High-fat cuts of meat (beef, lamb, pork)

Chicken with skin

Whole-fat dairy products (milk and cream)

Butter

Cheese

Ice cream

Palm and coconut oil

Lard

Commercially-baked pastries, cookies,

doughnuts, muffins, cakes, pizza dough

Packaged snack foods (crackers, microwave

popcorn, chips)

Stick margarine

Vegetable shortening

Fried foods (French fries, fried chicken, chicken

nuggets, breaded fish)

Candy bars




General Guidelines

With so many different sources of dietary fat—some good and some bad—the choices can

get confusing. But the bottom line is simple: don’t go no-fat, go good fat.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet,

try replacing saturated fats and trans fats with good fats. This might mean replacing some of

the meat you eat with beans and legumes, or using olive oil rather than butter.

Try to eliminate trans fats from your diet. Check food labels for trans fats.

Avoid commercially-baked goods. Also limit fast food.

Limit your intake of saturated fats by cutting back on red meat and full-fat

dairy foods.

Try replacing red meat with beans, nuts, poultry, and fish whenever possible,

and switching from whole milk and other full-fat dairy foods to lower fat

versions.

Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax

seeds, flaxseed oil, canola oil, and soybean oil.

Go od “ Car bs” / Bad “ Carb s” - (Carbohydrates)

Between 45 and 60 percent of the calories we consumes each day should come from

carbohydrates. However, that doesn't mean that the carbs you'll find in candy,

cookies and other highly processed foods are the same as those in vegetables and

whole grains.

If you had to make a list of carbs that you should eat more of versus carbs you

should avoid, it basically breaks down into simple carbs being "bad" and complex

carbs being "good."

Complex and simple are terms that deal with how food is broken down into energy

(sugar) in the body.

Complex Carbs Are Good

Complex carbs are the ones that give your body the best fuel.

They are usually found in foods high in fiber, which breaks down more slowly,

giving you a steady blood sugar level through the day and making you feel less

hungry and irritable when mid-afternoon rolls around.

It's a great idea to get more of these carbs into your daily diet:

Fresh fruit, ideally those with a low glycemic Index like apricots,

raspberries, strawberries and blackberries

Non-starchy vegetables

Whole grains and foods made from whole grains, such as certain types

of bread and cereal (not refined, processed wheat and flour products)

Nuts & Legumes

Dairy products that are not sweetened with sugar, such as yogurt, sour

cream and cheese.



Simple Carbs are Bad and Should Be Avoided

Your body quickly breaks down simple carbs, giving your blood sugar a spike and

sending you running back to the kitchen or snack machine within hours of your

last fix. Unless you're an athlete or need a sudden rush of energy for some

reason, it's usually best to avoid these carbs in your daily diet:

Refined grains like white bread, white rice and white pasta.

Processed foods such as cake, candy cookies and chips

Potatoes and fries

Sweetened soft drinks, processed fruit juices

Sugar

The following graph shows what good carbs and bad carbs does to your blood

sugar and insulin levels.

Protein

Along with fats and carbohydrates, protein is an essential nutrient that your body

needs to function properly every day. Eating protein does not make you gain weight.

However, because protein-rich food isn’t calorie-free, eating it in excess will lead to

weight gain.

To prevent the protein from settling as fat, monitor your total calorie intake and cut

down if necessary. Many high-protein foods and protein supplements are marketed

as weight loss aids, so it seems counterintuitive that they could actually cause weight

gain. The problem lies in overdoing it. Consuming too much protein can actually

make losing weight more difficult.

For weight loss, the average protein intake per day should not be more than 2gram

protein per 1Kg of body weight. (Roughly 200g protein per day)

Vitamin D (Sunshine)

Vitamin D is known to play a major role in the health of humans. The many functions

of vitamin D include its ability to control blood pressure, its role in calcium

absorption and its involvement in the development of healthy bone and teeth.

More recently, it has been suggested that Vitamin D is also necessary for maintaining

a healthy weight.

Vitamin D Deficiencies Research suggests that inadequate levels of vitamin D not

only causes many health related problems but is associated with weight gain.

Insufficient vitamin D in the blood interferes with the hormone leptin, which signals

to the brain when the stomach is full. The most common source of Vitamin D comes



from ultraviolet sun rays and is absorbed through the skin.

A daily 10 minute exposure to direct sunlight on bare skin is sufficient to produce the

much needed vitamin D for ultimate health.

Age, skin color, clothing, exposure time and where you live all determine the amount

of Vitamin D your body will be able to produce.

Diabetic Food List

Here are some good examples of the choices you can make as part of your new

lifestyle to manage and reverse type 2 diabetes.

Grains and Breads

Best Choices Worst Choices

Whole-grain flours, such as whole wheat flour White flour

Whole grains, such as brown rice Processed grains, such as white rice

Cereals containing whole-grain ingredients and little

added sugar

Cereals with little whole grain and lots of sugar

Whole-grain bread White bread

Whole-grain flour or corn tortillas Fried white-flour tortillas

Vegetables


Fresh vegetables, eaten raw or lightly steamed,

roasted, or grilled

Canned vegetables with lots of added sodium

Frozen vegetables, lightly steamed

Vegetables cooked with lots of added butter, cheese,

or sauce

Fresh cucumbers

Pickles (only if you need to limit sodium; otherwise,

pickles are a good choice)

Fresh shredded cabbage or coleslaw

Sauerkraut, (same as pickles; limit only if you

have high blood pressure)

Fruits


Frozen fruit Canned fruit with heavy sugar syrup

Fresh fruit Chewy fruit rolls

Sugar-free or low-sugar jam or preserves

Regular jam, jelly, and preserves (unless portion is

kept small)

No-sugar-added applesauce Sweetened applesauce

100% fresh, pure fruit juice

Fruit punch, fruit drinks, fruit juice drinks, sweetened

soda



Meat and other Protein


Baked, broiled, grilled, or stewed meats Fried meats

Lower-fat cuts of meat, such as top sirloin Higher-fat cuts of meat, such as ribs

Turkey bacon Pork bacon

Low-fat cheeses Regular cheeses

Skinless breast of chicken or turkey Poultry with skin

Baked, broiled, steamed, or grilled fish Fried fish

Tofu lightly sautéed, steamed, or cooked in soup Fried tofu

Baked or stewed beans Beans prepared with lard

Dairy


1% or skim milk Whole milk

Low-fat yogurt Regular yogurt

Low-fat cottage cheese Regular cottage cheese

Non-fat sour cream Regular sour cream

Frozen low-fat, low-carb yogurt Regular ice cream

Fats, Oils


Olive oil, Grape seed oil, canola oil, butter

Lard, hydrogenated vegetable shortening, margarine,

vegetable oil

Reduced-fat mayonnaise Regular mayonnaise

Light salad dressings Regular salad dressings

Air-popped or calorie-controlled popcorn Butter-flavoured stove-top popcorn

Drinks


Water, still or sparkling water

Regular sodas, energy and sport drinks, flavoured &

sweetened water, processed fruit juices

Light beer, small amounts of wine or non-fruity

mixed drinks

Regular beer, fruity mixed drinks, dessert wines

Unsweetened tea (add a slice of lemon) Sweetened tea

Coffee, black or with added low fat milk and sugar

substitute

Coffee with sugar and cream

Home-brewed coffee and hot chocolate Flavoured coffees and chocolate drinks



Display showing low fat and/or high fiber foods, which

are generally encouraged for diabetics.

Display showing refined, high fat/carbohydrate

foods, which are generally discouraged for diabetics.

Acid / Alkaline Foods

The following is an indication of the foods which cause the body to become more or

less acidic. If you do have a problem with acidity, try to reduce or eliminate the acid

forming foods from your diet.

Eat More Eat Less

Highly Alkaline Moderately Alkaline Mildly Alkaline Neutral/ Mildly Acidic Moderately Acidic Highly Acidic

pH 9.5 alkaline water Avoc ado Artic hokes Blac k Beans Fresh, Natural Juic e Alc ohol

Himalayan salt Beetroot Asparagus Chic kpeas/Garbanzos Ketc hup Coffee & Blac k Tea

Grasses Capsic um/Pepper Brussels Sprouts Kidney Beans Mayonnaise Fruit Juic e (Sweetened)

Cuc umber Cabbage Cauliflower Seitan Butter Coc oa

Kale Celery Carrot Cantaloupe Apple Honey

Kelp Collard/Spring Greens Chives Currants Apric ot Jam

Spinac h Endive Courgette/Zuc c hini Fresh Dates Banana Jelly

Parsley Garlic Leeks Nec tarine Blac kberry Mustard

Broc c oli Ginger New Baby Potatoes Plum Blueberry Miso

Sprouts (soy, alfalfa etc ) Green Beans Peas Sweet Cherry Cranberry Ric e Syrup

Sea Vegetables (Kelp) Lettuc e Rhubarb Watermelon Grapes Soy Sauc e

Green drinks Mustard Greens Swede Amaranth Mango Vinegar

All Sprouted Beans/ Okra Waterc ress Millet Mangosteen Yeast

Sprouts Onion Grapefruit Oats/Oatmeal Orange Dried Fruit

Radish Coc onut Spelt Peac h Beef

Red Onion Buc kwheat Soybeans Papaya Chic ken

Roc ket/Arugula Quinoa Ric e/Soy/Hemp Protein Pineapple Eggs

Tomato Spelt Freshwater Wild Fish Strawberry Farmed Fish

Lemon Lentils Ric e & Soy Milk Brown Ric e Pork

Lime Tofu Brazil Nuts Oats Shellfish

Butter Beans Other Beans & Legumes Pec an Nuts Rye Bread Cheese

Soy Beans Goat & Almond Milk Hazel Nuts Wheat Dairy

White Haric ot Beans Most Herbs & Spic es Sunflower Oil Wholemeal Bread Artific ial Sweeteners

Chia/Salba Avoc ado Oil Grapeseed Oil Wild Ric e Syrup

Quinoa Coc onut Oil Wholemeal Pasta Mushroom

Flax Oil/ Udo’s Oil Oc ean Fish



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Portion Size

We have been told repeatedly that portion sizes of many restaurant foods are too large.

We know that our portion sizes need to be reduced for weight control, but how do we

determine what the proper portion size is?

There are a few general portion rules for the food groups, but it always depends on how

many calories you need to eat in the day, which varies based on the individual's needs. Some

may need to only eat one portion while others may need to eat five or ten for optimal

health.

Portion control is an important concept when you're trying to lose weight and keep it off. But

you don't need to memorize a food list or carry around measuring cups to get a better

handle on serving sizes.

Instead, use common visual cues to remind yourself of appropriate serving sizes.

How?

Many foods match up to everyday objects.

For example, a medium pepper is about the size of a baseball and

equals one vegetable serving.

While not all foods perfectly match visual cues, this method can help

you better judge serving sizes and practice portion control, which may

help with weight loss.

If you think the servings seem small, don't panic. Remember that you

can eat multiple servings every day from each food group.

Fruits

One small apple is about the same size as a tennis ball and equals one

fruit serving, or about 60 calories. The same is true for a medium

orange, which is also the size of a tennis ball and about 60 calories.

Other fruit servings

Fruit - 1 serving (60 calories)

Banana - 1 small

Cherries - 15 whole

Strawberries, whole - 1½ cups

100 percent pure fruit juice, unsweetened - 1/2 cup




Vegetables

Half a cup of cooked carrots is about the same as half a baseball and

equals one vegetable serving, or about 25 calories. You can eat even

more raw leafy vegetables. Two cups of spinach — think of two

baseballs — are about 25 calories.

Other vegetable servings

Vegetable 1 serving (25 calories)

Asparagus, cooked 1/2 cup (6 spears)

Cauliflower 1 cup florets (about 8)

Green beans, canned or frozen 2/3 cup

Tomato sauce, canned 1/3 cup

Zucchini, cooked or fresh 3/4 cup

Carbohydrates

Half a cup of whole-grain cooked pasta is about the same size as a

hockey puck and equals one carbohydrate serving, or about 70

calories. If pasta isn't your thing, picture brown rice instead. You can

have 1/3 cup of cooked brown rice for 70 calories. Try to stay away

from pasta if you want to lose weight.

Other carbohydrate servings

Carbohydrate 1 serving (70 calories)

Bun or roll, whole-grain 1 small

Cereal, cold, flake-type 3/4 cup

Crackers, whole-wheat 8

Muffin, any flavor 1 small

Protein/Dairy

40 to 55 gram of low-fat hard cheddar cheese are about the same size

as three to four dice and equal one protein/dairy serving, or about

110 calories.

Other protein/dairy servings

Protein/dairy 1 serving (110 calories)

Cheese, ricotta, part-skim 1/3 cup

Cheese spread 30 gram

Cottage cheese, low-fat 2/3 cup

Milk, skim or 1% 1 cup

Soy milk, low-fat 1 cup

Yogurt, plain, unsweetened 2/3 cup



Protein

A 70 gram piece of cooked skinless chicken is about the same size as

two-thirds of a deck of cards and equals one protein/dairy serving, or

about 110 calories. The same is true for a 55 gram patty of cooked

lean hamburger, which equals one serving and has about 110 calories.

Other protein/dairy servings

Protein/dairy 1 serving (110 calories)

Baked beans, canned 1/2 cup

Egg 1 whole Fish

(haddock), grilled or broiled 85 gram Pork

sausage, smoked 2 small links

Tofu, firm or silken soft 2 slices (25mm width)

Fats

Two teaspoons of regular mayonnaise are about the same size as two

dice and equal one fat serving, or about 45 calories.

Other fat servings

Fat 1 serving (45 calories)

Almonds 7 almonds

Avocado 1/6 section of fruit

Butter, regular 1 teaspoon

Peanut butter, chunky or smooth 1½ teaspoons

Salad dressing, ranch, regular 2 teaspoons

Vegetable oil (olive, canola, safflower) 1 teaspoon

Putting it all together

It may take some practice to become a better judge of serving

sizes and portions, especially as you put entire meals together.

But the more you practice visualizing the cues, the more control

you'll have over portion sizes.

Controlling portion sizes also means controlling calories — and that's

key to achieving your weight-loss goals.

(Food Portion Size – Source and pictures: www.mayoclinic.com)


http://www.mayoclinic.com/


Type 2 Diabetes

You only have one body, and whatever damage you have inflicted, you still remain

responsible. You cannot shift your responsibility to a doctor or health care

professional and let them take charge of it. You, and only you, can make the decision

to take charge of your own health.

Diabetes Diet:

Correct nutrition is critical for anyone that has diabetes. Apart from controlling blood

sugar levels, a diabetic diet can also help to reach and maintain a healthy body

weight. Such a diet can also help to prevent heart and vascular disease, which are

common problems of diabetes.

There is no prescribed diet plan for diabetes sufferers.

Eating plans are adapted to suit a person’s needs, schedules, eating patterns and

religion.

A diabetes diet plan must also be coordinated with the intake of insulin and/or oral

diabetes medication.

The general principles of a good diabetes diet are the same for all people, which

include eating a variety of foods including: whole grains, fruits and veggies, non-fat

dairy products, beans, and lean meats (or vegetarian substitutes), poultry and fish is

advised to attain a healthy diet.

Note:

As you make adjustments to your lifestyle with a healthy diet, exercise, supplements,

etc., taking control of your blood sugar levels, you would need to adjust your

medication; otherwise your blood sugar level might drop too low.

Never make adjustments to your medication by yourself – consult your health care

professional.




Step-by-Step Program to help manage and reverse Type 2 Diabetes

Here are a few simple steps to follow if you want to manage and reverse type 2 diabetes. As most type 2

diabetics are overweight, this program can also help you to lose weight while you regain control of your

blood sugar levels.

You can always download the free Dune Foods Diet e-book from the www.dunefoods.com website for

more information on weight loss.

1. Follow the 7-Day Damage Control Program to get rid of toxins and to get the body’s

insulin requirement as low as possible as well as to reduce sugar in the blood.

Exchange poor food choices for good food choices (bad carbs vs good carbs)

Fats – Good vs Bad

Drinks

2. After the 7-day damage control program, continue with the correct food choices and

control portions (see food list)

3. Exercise

4. Sleep

5. Vitamin D (sunlight)

6. Supplements

7-Day Damage Control Program (Detox)

The 7-day Program is crucial to rid your body of toxins, reduce blood sugar levels and

to assist the body to require less insulin from the pancreas.

The main objective is to get your insulin and blood sugar levels back to normal.

The – 7 day damage control program is designed to start repairing the damage done

over years of poor insulin management and to detoxify your body from accumulated

toxins trapped in the fat cells.

The first 7 days is very important to prepare your body for a complete recovery.

The program can help to re-balance…

1. blood sugar levels

2. Insulin Levels

3. Serotonin levels for a “feel good mood”.

4. energy levels and

5. gut flora

After the re-balancing process, your body will be ready to take healthy living to the

next level.





Weight Loss can occur

Normally one lose weight fast when detoxing, because you are avoiding fats, sugars

and all the other foods and drinks which pile on calories. By altering your diet, you

also lose a lot of excess water during the first 7-days.

Note: If you return to your previous eating patterns after the seven days, you will

soon replace any lost kilograms. However, you can choose to regain complete health

and continue with a healthy lifestyle.

By making healthy food choices after completion of the 7-day program, is just as

important in the process to repair damaged health and reverse type 2 diabetes. Doing

so, you can also expect to continue losing excess fat.

Golden rule: Stay off processed and packaged foods and keep eating fresh as much as

possible. You probably will not need to calorie-count or reduce your portions- few

people overeat on such a healthy diet. The only danger is slipping back to old ways of

eating.

Tip: Fill your stomach with food that can fill you up without it making you fat.

Foods to Avoid during the first 7 days

No - caffeine, alcohol, sugary drinks (even artificial sweetened and diet drinks)

allowed.

No - fruit juices, because it contains too much carbohydrates (sugar)

No - dairy foods are permitted on the 7-day detox. Milk and cheese increase

mucus production and are difficult to digest. Lactose causes a common food

allergy. You can replace milk with almond milk, rice milk, oat milk or soya milk.

Sheep and goat milk products are easier to digest if you really cannot do

without dairy. However, plain or Greek yogurt is permitted, because it is

fermented products.

No - wheat or gluten-containing grains, which have an acid causing effect on

the digestion. This means no bread, pasta or white rice. Rather choose rolled

oats, brown rice, millet and quinoa.

No - processed or ready-made foods whatsoever. Everything should be fresh

and cooked with little salt, but no sugar or sweeteners. Use fresh herbs for

seasoning.



What can I eat?

Always keep your diet as fresh as possible. Protein, Vegetables and Salads.

Your food doesn’t need to be bland – look at the nice and tasty recipes towards the

end of the book.

Try to drink 2 liters of water per day and have cups of herbal (non-caffeine-

containing) teas without sugar, whenever you feel like it.

Put some flavor into your drinking water with lemon, a slice of orange, cucumber or

some mint leaves.

Foods to include in the plan and make it part of your new lifestyle

Fruit – your plan can include any fresh fruit. This includes apples, bananas,

pears, oranges, grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi

fruit, strawberries, raspberries, blackcurrants, nectarines, peaches, melons,

star fruit etc. Please keep track of portion size and the amount of calories you

will be consuming.

Fruit & Vegetable Juice – either make homemade fruit & vegetable juices or

smoothies from fresh fruit. Processed juices are not an option, because the

juice has to be heated to have a shelf life and this process destroys all

goodness. Only if the juice is freshly squeezed, it is suitable, but please beware

of the amount of extra sugar you will be consuming.

Vegetables – eat any fresh vegetables. This includes carrots, onions, turnip,

sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, broccoli,

cauliflower, salad, tomatoes, cucumber, spring onions, sweet potatoes, baby

marrow, bringles, etc., but not potatoes.

Beans and lentils – eat any beans, including those that have been dried or

canned in water. This includes red kidney, haricot, cannellini, butter, black

eye, pinto, red lentils, green lentils and brown lentils.

Rolled Oats – sprinkle rolled oats (not jungle oats) over fresh fruit or use it to

make porridge. Cooked rolled oats with fresh fruit and nuts. Oats is the most

underrated food on earth, especially for weight loss and if you want to restore

your health.

Brown rice (only after day 7) – no white rice

Fresh fish – eat any fresh fish including cod, hake, mackerel, salmon, lobster,

crab, trout, haddock, tuna, prawns, sole, red mullet, halibut, monkfish,

swordfish etc. Canned fish in water is suitable too eg. salmon or tuna

Unsalted nuts – eat almonds only – one handful per day.

Unsalted seeds – eat any including sunflower and pumpkin

Plain popcorn – with a little salt

Live natural yoghurt – Greek or Plain – No sweetened or flavored yogurts

Extra virgin olive oil, grape seed oil, avocado oil

Garlic, ginger and fresh herbs

Ground black pepper

Herbs and spices - without MSG, stabilizers, sugars or modified starch (Read

the label!!!)



The food Pyramid for this lifestyle will look something like this.

Starches like Rice, Pasta,

Bread and Potatoes

Cheese, Nuts, Avocado, Olives

and other good Fats

Fruits and berries

Meat, Fish, Eggs and other

proteins

Vegetables and salads

What can you expect on the 7-day program?

Headaches and fatigue are normal in the first few days of detox. Some people

even feel as though they are coming down with the flu, a syndrome that

complementary therapists call a 'healing crisis'.

Some people break out in spots or pimples as their body sheds toxins through

the skin; others get constipation, diarrhea or bad breath with the change in

digestive routine; yet more feel giddy and nauseous.

Take it easy and keep drinking 1.5 to 2 liters of water throughout the day.

If symptoms don't pass in four days, consult a doctor to rule out any

underlying illness.

Although you won't purge a lifetime's worth of toxins during your first-ever

detox, you will have made a significant difference.

Next time you try a detox; the healing crisis won't be so severe and will

probably not last so long.

The 7-day damage control program is a step towards better health but you

should find that by the end of it, your skin looks clearer and glowing, and you

feel more energetic and clear-headed.

Your bowel and liver should function more efficiently and you'll have given

your immune system a mini-boost.



Where to Start with the 7-Day Damage Control Program?

Start your day with a glass (250ml) of cold or warm water with fresh lemon

juice squeezed into it. Please stay away from coffee and sugar for the duration

of the Program. Drink fresh water and herbal teas throughout the day. NO

sugar or artificial sweeteners!

Water is just as important as the right food in order to control blood sugar

levels. Whenever you feel hungry or when you crave for certain foods, it might

be that your body requires moisture instead of food. Drink water and herbal

teas as and when you feel like it –

Note: too much water can wash out essential nutrients.

Tip: Keep a bottle of purified water at hand - sip as often as possible.

Why lemon juice in the water?

1. Boosts your immune system: Lemons are high in vitamin C, which is great

for fighting colds. They’re high in potassium, which stimulates brain and

nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water every day and you’ll reduce your body’s

overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon

has citric acid but it does not create acidity in the body once metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight

hunger cravings. It also has been shown that people who maintain a more

alkaline diet (see #2) lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It

encourages the liver to produce bile which is an acid required for

digestion. Efficient digestion reduces heartburn and constipation.

5. Is a diuretic: Lemons increase the rate of urination, which helps purify the

body. Toxins are, therefore, released at a faster rate which helps keep

your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and

blemishes. Lemon water purges toxins from the blood which helps keep

skin clear as well. It can actually be applied directly to scars to help reduce

their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and

gingivitis. The citric acid can erode tooth enamel, so you should monitor

this. Please be careful not to drink too much lemon juice.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest

infections and halt those pesky coughs. It’s thought to be helpful to people

with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you

subject your mind and body to stress. As mentioned previously, lemons

are loaded with vitamin C.

10. Helps kick the coffee habit: After having a glass of hot lemon water, you

should not crave for coffee in the morning.



The reason why the water has to be warm and not boiling hot. Either too hot or too

cold water is a shock on your system so early in the morning. Water that is more or

less body temperature is the best for your lemon juice regimen.

How much lemon is recommended in the water? 1 or 2 teaspoons of freshly

squeezed lemon juice to a glass or cup of warm water.

Tip: Drink your warm lemon water in coffee cups.

Tip: Grind the used lemon rinds in your garbage disposal to help deodorize it.

When is the Best Time to Drink Lemon Water?

While lemon water may be taken at any time of the day, the best time is first thing in

the morning. Unlike coffee which is loaded with the diuretic caffeine, lemon water

can re-hydrate your body within minutes of drinking it. Lemon water should also

energize you, while it helps to stimulate your bowel to eliminate accumulated waste.



Try to detoxify over the weekend (you can start on Friday morning)

7-Day Damage Control - Daily Regimen & Tips

1. Have 1 glass of water (with or without lemon juice) after waking up in the

morning.

2. 1 Glass of water 30 minutes before each meal.

3. Use olive oil only in salads, but rather use canola oil to cook with.

4. Eliminate coffee, soft drinks and alcohol for the duration of the program.

Drink only herbal teas and water when thirsty. (at least 1.5 liter of water per

day)

5. Get enough sunlight exposure every day, because it is the best way to get

vitamin D.

6. Exercise – Plan your day to get at least 30 to 45 minutes of good exercise of

choice.

7. Try to eat your evening meal by 7 pm, but not later than 8 pm.

8. Evening snacks are optional, and should only be taken if you feel you need

them.

9. Sleep – 6 to 8 hours sleep per night is crucial to revitalize your body. If you

don’t get enough quality sleep, you tend to crave carbohydrates the next day.

10. Try to stick to the program. Plan ahead if you have a hectic lifestyle and you

know that you might fail. It is your health that we are talking about and

nobody else can do it except you!

The detox process must not feel like self-punishment, but rather as a stepping stone to

regain your health.

“The Choice is yours, whether to reverse type 2 diabetes or just manage it.”

Start: 7-Day Detox

Juice Example:

During Detox Period (don’t buy ready-made juices, because it has been processed and lost it’s

goodness)

It is crucial that - before or during your detox - you get plenty of green vegetable juice, like....

Carrot Juice

Ingredients

500g large carrots (washed and peeled)

½ lemons (peeled)

1 apple

Directions

Put all ingredients in your juicer. (A centrifuge juicer is

easiest for carrots.) Mix. Drink immediately.

NOTE: Peel the carrot for taste (otherwise it tastes too

earthy).

If you don’t have a juicer, you can always grate these

ingredients and eat it as part of your breakfast.

Health benefits of carrot juice: It provides Vitamin A, B Vitamins, Vitamin E and many

Minerals including calcium).


http://www.thebestofrawfood.com/vegetable-juice-recipes.html


Tip: Take only the 15-Day Cleanse supplement during this period of the detoxification

Example: Day 1 of 7

Early Morning

1st Drink 1 glass of water after waking up in the morning

2nd Prepare your Carrot Juice blend and immediately drink 8 ounces to 10 ounces of the

blend or eat the grated mix with your breakfast.

3rd Breakfast

Oats, Fruit and Nuts

Ingredients:

3 to 5 tbsp cooked rolled oats

1 tbsp raisins

2 tbsp almonds

1 pinch cinnamon (optional)

3 strawberries, sliced (when in season)

(You can also add sesame, seeds, pumpkin

seeds, sunflower seeds)

Mid Morning Snack

1 fruit with 1.8 ounces of unsalted nuts (almonds) Lunch

Chicken salad

Ingredients (serves 4)

Olive oil spray

2 (about 7 oz. each) chicken breast fillets (free range chicken)

2 baby lettuces, trimmed, leaves separated,

coarsely torn

½ cup fresh parsley leaves

6 cocktail tomatoes (halved)

2 hard-boiled eggs, peeled, quartered

Dressing: Sprinkle with a mix of olive oil, lemon

juice and spices

Preparation Method

Spray a non-stick frying pan with oil and heat over medium-high heat. Cook the chicken

for 4-5 minutes each side or until golden and cooked through. Set aside to cool

slightly. Thinly slice.

Combine the chicken, lettuce, parsley and egg in a serving bowl. Drizzle over the

dressing.

Mid afternoon Snacks

1 Fruit + 2 ounces of almond



Dinner

Lemon fish with sautéed beans and tomatoes


4 (1.7 oz. each) white fish fillets (such as hake, haddock or cod),

1 lemon, rind finely grated, juiced

2 teaspoons olive oil

8.5 oz. green beans, trimmed

8.5 oz. cherry tomatoes, halved

1 garlic clove, crushed

5 oz. baby spinach leaves

2 tablespoons red wine vinegar

Method

Place fish in a shallow ceramic dish. Place lemon

rind, 2 tablespoons lemon juice and 1 teaspoon oil

in a small mixing bowl. Whisk to combine.

Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside

for 10 minutes.

Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large,

non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often,

for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes

or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.

Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness)

or until just cooked through.

Divide bean mixture among serving plates. Top with fish. Season with cracked black

pepper.

Day 2 of 7

Early Morning


2nd Prepare your Carrot Juice blend and immediately drink 8 to 10 ounces of the blend

3rd Breakfast

Veggie Omelette

Ingredients (serve 2)

2 tablespoons butter

1 small onion, chopped

1 green bell pepper, chopped

1 cup of chopped button mushrooms

4 eggs

2 tablespoons milk

3/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

8 cocktail tomatoes



Method

Melt one tablespoon butter in a medium skillet over medium heat. Place onion

and bell pepper and mushrooms inside of the skillet. Cook for 4 to 5 minutes

stirring occasionally until vegetables are just tender. While the vegetables are

cooking beat the eggs with the milk, ½ teaspoon salt and pepper.

Remove the vegetables from heat, transfer them to another bowl and

sprinkle the remaining 1/4 teaspoon salt over them.

Melt the remaining 1 tablespoon butter (in the skillet just used to cook the

vegetables) over medium heat. Coat the skillet with the butter. When the

butter is bubbly add the egg mixture and cook the egg for 2 minutes or until

the eggs begin to set on the bottom of the pan. Gently lift the edges of the

omelette with a spatula to let the uncooked part of the eggs flow toward the

edges and cook. Continue cooking for 2 to 3 minutes or until the centre of

the omelette starts to look dry.

Spoon the vegetable mixture into the centre of the omelette. Using a

spatula gently fold one edge of the omelette over the vegetables. Let the

omelette cook for another two minutes. Slide the omelette out of the skillet

and onto a plate. Cut in half and serve.

Mid Morning Snack

1 Fruit with almonds or 1.8 ounces of lean jerky (beef, turkey)

Lunch

Tuna Salad

Ingredients (serves 2-4) (works good for lunch box)

1 head of baby lettuce leaves torn

7 ounces red cocktail tomatoes, halved

1 small red onion, halved, thinly sliced

1 English cucumber, cut into 2cm cubes

1 green bell pepper(capsicum),cut into 2cm cubes

2/3 cup pitted kalamata olives

2 tablespoons chopped fresh oregano

2 x 6.5 ounces cans Tuna in brine

Lemon Juice / Spices and Olive oil dressing

Method

Place lettuce, tomatoes, onion, cucumber, bell pepper (capsicum), olives and oregano

in a large bowl. Add tuna. Drizzle with suggested dressing. Season with pepper. Toss

gently to combine. Serve.



Mid afternoon Snack

1 Fruit with 2 ounces of almonds or 2 ounces of lean jerky

Dinner

Roasted ratatouille chicken

This is a classic chicken recipe that will keep the crowds coming back for more.


1 onion, cut into wedges

2 red bell pepper, seeded and cut into chunks

1 large zucchini, cut into chunks

1 medium sweet potato, cut into chunks

4 tomatoes, halved

4 tbsp olive oil, plus extra for drizzling

4 chicken breasts, skin on

A few rosemary sprigs (optional)

Method

Heat oven to 400º F/electric or 350º F/gas. Lay all the vegetables and the tomatoes in

a shallow roasting tin. Pour over the olive oil and give everything a good mix round

until well coated (hands are easiest for this).

Put the chicken breasts, skin side up, on top of the vegetables and tuck in some rosemary

sprigs. Season everything with salt and black pepper and drizzle a little oil over the

chicken. Roast for about 35 minutes or until the vegetables are soft and the chicken is

golden. Drizzle with oil before serving.

Day 3 of 7

Early Morning


2nd Prepare your Carrot Juice blend and immediately drink 8 to 10 ounces of the blend

3rd Breakfast


Ingredients:


1 tbsp raisins

2 tbsp almonds

(you can add sesame, seeds, pumpkin seeds,

sunflower seeds)



Mid Morning Snack

1 Fruit plus 1.8 ounces of Almonds or lean jerky



Lunch

Chicken Salad


1 cup almonds;

1 cup diced celery

1 cup cubed roasted/fried chicken breast

2 red apples, cored and sliced

¼ cup green onions

2 tbsp lemon juice

Sprinkle with salad dressing

lettuce leaves for serving;

Salt and pepper to taste.

Method

Add the almonds, celery, apples, green onions, and chicken; mix it all together.

Sprinkle on salad dressing.

Serve the salad on a bed of romaine lettuce.

Mid afternoon Snack

1 Fruit plus 1.8 ounces of Almonds or lean Biltong

Dinner

Cabbage & apple stir-fry

This stir-fry is a little bit different in that it features prominently the cabbage and also makes

use of stir-fried apple. This is a great example of a sweeter stir-fry, which is also mixed with

fresh and crunchy almonds. The apple cider vinegar brings a nice and tangy touch to it and

adds to the apple undertone of the dish. Eat it as a meal or serve as a side dish to your main

course.

Ingredients

Canola oil for cooking

±26 ounces cabbage (a mix of red and green is ideal);

1 large apple;

1 thinly sliced onion;

1 finely chopped red chili;

1 tbsp chopped thyme;

1 tbsp apple cider vinegar;

¾ cup chopped almonds;

Method

Chop the cabbage finely and dry with a towel. Core and slice the apple. Stir-fry the apple

for a minute in clarified butter or coconut oil until it just barely starts to soften. Remove the

apple from the wok and set aside. Reheat the wok and stir-fry the onion for another minute

with a little bit more cooking fat. Add the cabbage and stir-fry for another 3 minutes. Return

the apple slices; add the thyme and cider vinegar and cover to steam for a minute. Add the

almonds and stir well. Serve and enjoy!



DAY 4 of 7


2nd Prepare your Carrot Juice blend and immediately drink 300ml of the blend

3rd Breakfast

Tuscan Scrambled Eggs

Ingredients (serves 2 to 3)

3 Tbsp extra virgin olive oil

1 large yellow onion, peeled and chopped

21 ounces plum tomatoes, peeled and chopped or 14

ounces can of diced tomatoes

6 eggs

Salt and freshly ground pepper

Method

Heat olive oil on medium heat in a nonstick skillet. Add the onions and cook until

translucent, just starting to turn golden in color, about 6 minutes. Add the tomatoes and

cook over low heat until the liquid evaporates, about 40 minutes.

Whisk the eggs in a bowl until well blended. Season with a little salt and pepper. Add the

eggs to the tomato and cook over medium heat, stirring constantly, and scraping from the

bottom with a wooden spoon. Remove from heat as soon as the eggs begin to set, but are

still moist, about 3 minutes. Turn out onto a serving plate. Serve immediately.

Snack


Lunch

Shredded chicken salad


2 chicken breast fillets

2cm piece ginger

1 clove garlic

1 shallot, chopped

8 ounces (2 cups) water

½ baby cabbage, shredded

1 small red onion, finely sliced

1 carrot

1 English cucumber, sliced and halved

1 bunch coriander leaves

1 chili, chopped

1/3 cup chopped almonds

Limes and extra coriander, to serve



Snack

Method

Poach 2 chicken breast fillets with a ¾ inch piece ginger, 1 clove garlic and 1 chopped shallot

in 2 cups water for 12 mins until cooked through. Cool then shred into a large bowl.Add ½

baby cabbage head, shredded, 1 small red onion, finely sliced, 1 carrot and 1 cucumber,

sliced and halved. Toss well to combine. Add 1 bunch coriander leaves, 1 chopped chili, top

with 1/3 cup chopped almonds and sprinkle with salad dressing. Serve with limes and extra

coriander.

1 Fruit plus 50 gram of Almonds or lean Biltong Dinner

Tuna-Stuffed Tomatoes


8 small tomatoes (or 4 large tomatoes)

2X (3oz. cans) tuna in brine, drained

10 pitted kalamata olives, minced

2 tablespoons minced fresh parsley

1 tablespoon capers, drained, rinsed

1 tablespoon olive oil

½ teaspoon minced fresh thyme leaves

Salt and pepper

Method

Line a baking sheet with paper towels. Cut a thin slice off the top of each tomato. Gently

scoop out tomato seeds and pulp, leaving shell intact. Set shells cut side down to drain on

paper towels.

Mix tuna, olives, parsley, capers, olive oil, thyme and pepper, breaking up large chunks.

Season the mixture with salt and additional pepper, if desired. Spoon tuna mixture into

tomatoes and serve.

DAY 5 of 7


2nd Prepare your Carrot Juice blend and immediately drink 300ml of the blend

3rd Breakfast

Fruit Shake with flax seed

½ cup Pawpaw – diced (cross between a mango & banana – native to North America)

½ cup Apple – diced

½ cup berries of choice

2 heaped table spoons of flax seed

1 banana

1 cup fat & sugar free yogurt

Mix everything in blender and enjoy

(Use any fruit in season – see the Acid Alkaline chart

at the end of this book)



Snack


Lunch

Chicken, spinach and soft-boiled egg salad


22 ounces chicken breasts, thickly sliced

1 lemon, halved

2.8 ounces (1/3 cup) extra virgin olive oil

2 sprigs of rosemary, leaves picked

1 large clove garlic, thinly sliced

2 tbs wholegrain mustard

1 tsp honey

4 eggs, at room temperature

7 ounces red cocktail tomatoes, halved

8.8 oz. baby spinach

Method

To marinate the chicken, place breasts in a large bowl and squeeze over the juice of half a

lemon. Add 1 tbs oil, rosemary and garlic to the bowl, and toss to coat the chicken.

To make dressing, squeeze juice from remaining lemon half into a small bowl. Add

mustard, honey and remaining 1/4 cup oil. Whisk to combine. Season with salt and

pepper.

Bring a saucepan of water to the boil. Gently add eggs and stir until water returns to the

boil. Cook for 4½ minutes for soft-boiled eggs. Drain and refresh under cold water.

Preheat a chargrill pan over high heat, and then cook chicken, in 2 batches, for 1 minute

each side or until cooked through. Transfer to a large bowl. Add spinach, tomatoes and

dressing to the bowl and toss to combine. Divide salad among bowls.

To gently crack egg shells, roll eggs on a counter. Peel shells, then carefully tear eggs in

half and divide among salads.

Snack




Dinner

Grilled fish with Mustard & Herb

Fish cooks over a bed of lemon and fresh herbs to

infuse it with flavor and keep the fish tender and

moist. We like a blend of thyme, tarragon and

oregano, but any of your favorite herbs will work.

Ingredients

2 lemons, thinly sliced, plus 1 lemon cut into wedges

for garnish

20 to 30 sprigs mixed fresh herbs plus 2 tablespoons

chopped, divided

1 clove garlic

¼ teaspoon salt

1 tablespoon Dijon mustard

17 ounces fish (salmon, hake or any other fish of your choice to grill)

Method

Preheat grill to medium-high.

Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless

baking sheet.

Arrange lemon slices in two layers in the center of the foil.

Spread herb sprigs over the lemons.

With the side of a chef’s knife, mash garlic with salt to form a paste.

Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped

herbs. Spread the mixture over both sides of the fish.

Place the fish on the herb sprigs.

Slide the foil and fish off the baking sheet onto the grill without disturbing the fish-lemon

stack.

Cover the grill; cook until the fish is done in the center, 18-24 minutes.

Carefully transfer foil and fish back onto the baking sheet.

Cut the fish into 4 portions and serve with lemon wedges (discard herb sprigs and lemon

slices).

Mixed tomato salad


14 ounces tomato medley mix

2 small red tomatoes cut into wedges

1/2 small red onion, finely diced

1 tablespoon extra-virgin olive oil

2 teaspoons red wine vinegar

1/4 teaspoon caster sugar

1/4 cup small fresh basil leaves



Method

Cut half the medley tomatoes in half. Place in a large shallow dish. Add remaining

tomatoes and onion. Place oil, vinegar and sugar in a screw-top jar. Season with salt and

pepper. Secure lid. Shake to combine. Add oil mixture to tomato mixture. Gently toss to

combine. Set aside at room temperature for 20 minutes for flavors to develop.

Top with basil. Toss to combine. Serve.

Day 6 of 7

Snack


2nd Prepare your Carrot or tomato Juice blend and immediately drink 8 to 10 ounces.

3rd Breakfast


Ingredients:


1 tbsp raisins

2 tbsp almonds

(You can add sesame, seeds, pumpkin seeds,

sunflower seeds)




Lunch

Greek Salad with Grilled Chicken


3 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 teaspoon honey

¾ teaspoon salt, divided

¼ teaspoon ground black pepper, divided

Olive oil cooking spray

± 12 ounces chicken fillets

1.8 ounces plum tomatoes, halved, seeded, and quartered (about 6–8 tomatoes)

½ large seedless cucumber, halved lengthwise and thinly sliced

½ small red onion, thinly sliced

1/3 cup pitted kalamata olives, halved

3 tablespoons chopped fresh mint, divided

4 cups torn lettuce

Method

Whisk together the olive oil, lemon juice, and honey. Add ½ teaspoon salt and 1/8

teaspoon pepper; set aside.

Heat a grill pan to high. Lightly coat chicken with olive oil spray, and season with

remaining salt and pepper; cook over high heat 2 minutes per side or until just cooked



through. Transfer to a cutting board; let stand 5 minutes. In a serving bowl, toss

tomatoes, cucumber, onion, olives, and half the mint with vinaigrette. Slice chicken into ±

12mm strips, add to salad, and toss gently. Place 1 cup lettuce on each of 4 plates, top

with chicken mixture and remaining mint.

Snack


Dinner Chargrilled fish with green chilli, coriander and coconut relish

Ingredients

(serves 4)

1 small red onion, finely chopped

1 tsp finely grated fresh ginger

1 tsp mustard seeds

20g (¼ cup) shredded coconut

1 truss tomato, seeded, finely chopped

1 long fresh green chilli, seeded, thinly sliced

¼ cup chopped fresh coriander

1 tbs lime juice

Pinch of caster sugar

4 (about 150g each) firm white fish fillets

Steamed green beans, to serve

Steamed asparagus, to serve

Method

Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes or

until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic. Stir in

the coconut for 1-2 minutes or until light golden. Transfer to a bowl. Set aside to cool

slightly. Stir in the tomato, chilli, coriander, lime juice and sugar.

Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill for 2-

3 minutes each side or until golden and fish flakes easily when tested with a fork.

Divide the steamed vegetables among plates. Top with the fish and a spoonful of the

coconut mixture.

Roasted Sweet Potatoes with Balsamic Drizzle

Ingredients (Serves 4)

5 ounces sweet potatoes, (about 3 medium),

peeled

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

Freshly ground pepper, to taste

1 cup balsamic vinegar

2 tablespoons honey

1 teaspoon butter



Method

Preheat oven to 440°F. Line a rimmed baking sheet with foil. Cut sweet potatoes into

½ inch-thick wedges. Place on the prepared baking sheet, drizzle with oil and toss

well. Spread out in a single layer. Bake until tender when pierced with a knife, 25 to

30 minutes. Season with salt and pepper.

Meanwhile, combine vinegar and honey in a small saucepan. Bring to a boil over

medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes.

(Watch the syrup carefully during the last few minutes of reducing to prevent

burning.) Swirl in butter. Drizzle the sauce over the sweet potatoes.

Tips & Notes

Make Ahead Tip: The balsamic drizzle (Step 2) will keep in the refrigerator for up to 4

days. Reheat in the microwave or on the stovetop, adding a little water if the syrup

has thickened too much, before drizzling over the roasted sweet potatoes.

DAY 7 of 7


2nd Prepare your Carrot or tomato Juice blend and immediately drink 8 to 10 ounces.

3rd Breakfast

Veggie Omelette

Ingredients (serve 2)

2 tablespoons butter

1 small onion, chopped

1 green bell pepper, chopped

1 cup of chopped button mushrooms

4 eggs

2 tablespoons milk

3/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

8 cocktail tomatoes

Method

Melt one tablespoon butter in a medium skillet

over medium heat. Place onion and bell pepper and mushrooms inside of the skillet.

Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

While the vegetables are cooking beat the eggs with the milk, ½ teaspoon salt and

pepper. Remove the vegetables from heat, transfer them to another bowl and

sprinkle the remaining 1/4 teaspoon salt over them.

Melt the remaining 1 tablespoon butter (in the skillet just used to cook the

vegetables) over medium heat.

Coat the skillet with the butter. When the butter is bubbly add the egg mixture and

cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan.

Gently lift the edges of the omelette with a spatula to let the uncooked part of the eggs

flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the centre

of the omelette starts to look dry.



Spoon the vegetable mixture into the centre of the omelette. Using a spatula gently

fold one edge of the omelette over the vegetables. Let the omelette cook for another

two minutes. Slide the omelette out of the skillet and onto a plate. Cut in half and serve.

Snack


Lunch

Tuna, rocket & tomato salad


2 x 7 oz. cans tuna in brine, drained

1 x 14 oz. can cannellini beans, rinsed, drained

2 ripe tomatoes, coarsely chopped

1 red onion, halved, thinly sliced

2 oz. drained pitted Kalamata olives, halved lengthways

Salt & freshly ground black pepper

1½ tbs olive oil

2 bunches rocket, trimmed, washed, dried

12 fresh basil leaves

Method

Place the tuna, cannellini beans, tomato, onion

and olives in a large bowl. Season with salt and

pepper. Add the oil and toss to combine. Add

the rocket, croutons and basil leaves and gently toss to combine.

Snack


Dinner Key West Chicken

Ingredients

3 tablespoons soy sauce

1 tablespoon honey

1 tablespoon vegetable oil

1 teaspoon lime juice

1 teaspoon chopped garlic

4 skinless, boneless chicken breast halves



Method

In a shallow container, blend soy sauce, honey, vegetable oil, lime juice, and garlic.

Place chicken breast halves into the mixture, and turn to coat. Cover, and marinate in

the refrigerator for at least 30 minutes.

Preheat an outdoor grill for high heat or on a grill with hot coals. Lightly oil the grill

grate. Discard marinade, and grill chicken 6 to 8 minutes on each side, until juices run

clear.

Bean and roast vegetable salad


1 medium red bell pepper (capsicum), thickly sliced

1 medium yellow bell pepper (capsicum), thickly sliced

2 medium baby marrow (zucchini), cut diagonally

into 1cm-thick slices

3.5 oz. button mushrooms, halved

1 medium red onion, cut into wedges

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 garlic cloves, crushed

9 oz. cherry tomatoes

7 oz. green beans, trimmed

2 tablespoons pine nuts, toasted (optional)

Method

Preheat oven to 400°F. Place bell peppers (capsicum), baby marrow (zucchini),

mushrooms and onion in a large baking dish. Combine oil, vinegar and garlic in a

bowl. Drizzle over vegetables. Toss to coat.

Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are

tender and tomatoes are starting to collapse. Meanwhile, bring a large saucepan of

water to the boil over high heat. Cook beans for 3 minutes or until bright green and

just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.

Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season

with salt and pepper. Serve.

Notes

Serves 6 as a side.

NOTE: See website for other Low GI Recipes – www.dunefoods.com




Weight Loss Meal Plan Example - after the 7-day detox program

Dri nk a Gl a s s of wa te r wi th fre s h l e mon jui ce fi rs t thi ng i n the morni ng. (no coffe e or te a )

Dri nk a Gl a s s of puri fi e d, cl e a n a nd fre s h wa te r be fore e a ch me a l . (no s uga r a dde d)

Bre a kfa s t - Op ti o n A

1 cup s ki mme d mi l k

1 cup rol l e d oa ts (cooke d )

±20 Al monds (ra w uns a l te d)

Cook rol l e d oa ts wi th the s ki mme d mi l k.

Add wa te r i f ne cce s a ry.

Ti p: a dd s l i ce d ba na na for s we e tne s s .

Lu n ch - Op ti o n A

150g tot 250g Gri l l e d s ki nl e s s chi cke n

1 cup cooke d brown ri ce

Ma ke a s a l a d of the fol l owi ng…

Toma to, cucumbe r, l e ttuce , a vo, 8 ol i ve s

Dre s s s a l a d wi th l e mon jui ce a nd he rbs

D i n n e r - Op ti o n A

200 to 300g Fi s h of choi ce - s te a me d

1 Swe e t Pota to - s l i ce thi nl y a nd ba ke i n ove n

wi th 2 te a s poons ol i ve oi l .

Se a none d wi th s e a s a l t

1 cup cooke d pe a s

Bre a kfa s t - Op ti o n B

1 s l i ce of s e a dl oa f toa s t wi th ba ke d be a ns

or

1 to 2 s l i ce s of toa s t wi th thi n s l i ce of che e s e

& ½ a vo

Lu n ch - Op ti o n B

Ma ke a s a l a d of the fol l owi ng…

1 ti n of Tuna i n wa te r (bri ne )

1 cup cooke d whol e gra i n pa s ta

1 cup cooke d pe a s + toma to & l e ttuce

4 Te a s poons of l ow fa t ma yona i s e

D i n n e r - Op ti o n B

150g to 250g di ce d be e f cube s - cooke d

1 cup s ti r-fry ve ge ta bl e s

Gre e n s a l a d…

Le ttuce , cucumbe r, gre e n pe ppe r

Dre s s s a l a d wi th l e mon jui ce a nd he rbs

Bre a kfa s t - Op ti o n C

1 to 3 whol e cooke d e ggs

1 to 2 s l i ce s s e a d l oa f toa s t

¼ to ½ a voca do

¼ to ½ toma to

Lu n ch - Op ti o n C

200 to 250g be e f s te a k - wi thout fa t

1 Me dui m s we e t pota to

2 cup mi xe d ve ge ta bl e s (cooke d)

2 Te a s poon ol i ve oi l to s ti r-fry ve ge ta bl e s

D i n n e r - Op ti o n C

2 chi cke n ke ba b

Brown Ri ce wi th s a l a d of the fol l owi ng...

½ cup of cooke d brown ri ce

1 cup mi xe d ve ge ta bl e s of choi ce

2 te a s poons l ow-fa t ma yona i s e

Bre a kfa s t - Op ti o n D

Ma ke a s moothi e wi th the fol l owi ng:

1 Ba na na

½ s ma l l pa pa ya

1 cup pl a i n yogurt

± 20 nuts of choi ce

Lu n ch - Op ti o n D

150 tot 200g Fi s h of choi ce (ba ke d)

1 Me di um s we e t pota to i n s ki n &

½ butte rnut -s ma l l

Ba ke butte rnut & s we e t pota to i n ove n wi th

2 Te a s poons ol i ve oi l , fre s h ros e ma ry

Spi ce a nd e njoy

D i n n e r - Op ti o n D

Ma ke a s a ndwi ch of the fol l owi ng:

1 whol e whe a t rol l

2 to 3 thi n s l i ce s pa s tra mi

2 to 3 thi n s l i ce s che e s e

Le ttuce , toma to, a vo

1 ta bl e s poon of l ow-fa t ma yona i s e

Bre a kfa s t - Op ti o n E

ve ge ta ri a n ome l e tte

s ti r-fry thi nl y cut mi xe d ve ggi e s

mi x 2 to 3 e ggs wi th s ki mme d mi l k

Ma ke ome l e tte i n s ti ck fre e pa n

a dd s ti r-fri e d ve ggi e mi x - s pi ce a nd e njoy

Lu n ch - Op ti o n E

150g to 250g Extra l e a n be e f mi nce

1 cup cooke d brown ri ce

1 cup mi xe d ve ge ta bl e s , e xa mpl e .

zucchi ni , broccol i , ca rrots (cooke d)

(ca n be pre pa re d a s a curry di s h)

D i n n e r - Op ti o n E

150g to 250g roa s t s ki nl e s s chi cke n bre a s t

1 cup cooke d corn

Sti r-fry ¼ re d, ye l l ow, gre e n pe ppe r, oni on,

1 cup mus hrooms wi th 2 te a s poons ol i ve oi l

NOTE: Me nu opti ons ca n be mi xe d a nd ma tch to s ui t your l i fe s tyl e - Porti on Control i s of utmos t i mporta nce

Thi s i s onl y me nu e xa mpl e s - you ca n ma ke up your own pre fe re d me nu pl a n.

SNACKS: CHOOSE ANY OF THE FOLLOWING - 2 x PER DAY (only if you need to snack)

1. 1 Me di um frui t of your choi ce a nd ± 10 nuts (Al monds )

2. 1 Me di um frui t of your choi ce a nd 25g l e a n je rky

3. 2 Whol e whe a t cra cke rs wi th 25g cotta ge che e s e



Exercise

There is an old proverb that says:

“Those who do not find time for exercise will have to find time for illness.”

NOTE: Taking a break from exercise will quickly cause you to become out of shape, and returning to

fitness will require attention to your overall health. The American College of Sports Medicine

suggests that you consult your doctor before returning to exercise if you have not exercised for

three months or more.

It is especially important to speak to your doctor if you suffer from any chronic conditions, such as

heart disease, diabetes or arthritis. Your physician can advise you on the best ways to return to

exercise and can offer support in your quest.

When returning to exercise after a prolonged absence, remember to start slowly. You can return to

the same exercise you previously did, but at a lower intensity.

What exercise mean for a diabetic person…

Research has shown that physical activity can:

lower your blood glucose and your blood

pressure

lower your bad cholesterol and raise your

good cholesterol

improve your body's ability to use insulin

keep your heart and bones strong

keep your joints flexible

lower your risk of falling

help you lose weight

reduce your body fat

give you more energy

reduce your stress levels

Summarized advantages of regular exercise

Exercise zaps belly fat

Regular moderate to high intensity aerobic exercise has the greatest impact on reducing

abdominal fat - the dangerous fat that increases your risk of diabetes and heart disease.

Exercise controls calories

You need to burn more calories than you consume in order to lose weight. Regular

exercise uses up excess calories that would otherwise be stored as fat.

Exercise keeps lost pounds away

Ninety percent of people who have successfully lost weight and kept it off for a year, do

about an hour of physical activity a day.



Exercise boosts metabolism

You'll lose fat when you diet without exercising, but you'll also lose muscle, which means

you'll burn fewer calories. The more muscle you have, the higher your metabolism and

the more calories you'll burn.

Exercise does more than the scale shows

If you gain 3 pounds of lean muscle and lose 4.5 pounds of fat, you've actually

experienced a 7.5 pounds improvement in your body condition, despite the scale only

showing 1.5 pounds of weight loss.

Exercise curbs emotional eating

Many researchers have concluded that regular exercise improves mental health and

mood. A positive and more balanced mood can provide a better basis for reaction to

stressful situations. The release from exercise is a far more satisfying coping mechanism

without all the guilt.

Exercise creates a healthy chain reaction

Healthy habits tend to cluster together. When people make positive changes, like getting

more exercise, they tend to work on other health improvements as well, such as eating

better.

Exercise brings on the fun

Rock-climbing is more exciting than eating a celery stick. That's why it's sometimes easier

to be active to stay slim than to maintain a strict diet.

Exercise stops hunger

People who exercise and diet are actually less hungry than those who only diet, according

to at least one study. According to David Stensel, Ph.D. at Loughborough University

exercise can curb hunger.

Exercise increases energy

Regular physical activity increases stamina by boosting your body's production of energy-

promoting neurotransmitters. That gives you even more motivation to get moving and

shed pounds.

NOTE:

When exercising (doing workouts and cardio exercises), you might find t h at you do

n ’t weigh less on the scale, but your clothes are fitting loser. Muscles are heavier than fat,

so while you are burning fat and getting healthier, you are also accumulating muscle.




Different Types of Exercise

Walking:

Walking is the least daunting form of exercise. It's cheap; it's easy on the knees and requires

no sporty coordination. Learn how to walk for fun, for good health, for fitness and for weight

loss. Here is an eight-week program that can be customised to suit different body types and

lifestyles. Now there's no excuse not to get moving!

Walking for fitness and health, you should walk for 30-60 minutes most days of the

week.

If you are an absolute beginner who is not already walking for up to 30 minutes, use

the walking advice in the Absolute Beginners Tutorial below to guide how long you

should walk to build up your endurance.

You should also seek medical advice before beginning an exercise and nutrition

program.

Walking Technique

This section will get you putting one foot in front of the other. Walking technique for the street,

track, or treadmill is the same. You want to walk with good posture, using arm and foot

motion that will propel you forward with good power and no wasted effort.

Posture

How you hold your body is important to walking comfortably and easily. With good posture,

you will be able to breathe easier and you will avoid back pain.

Stand up straight.

Think of being a tall and straight. Do not arch your back.

Do not lean forward or lean back. Leaning puts strain on the back muscles.

Eyes forward, not looking down, rather 20 feet ahead.

Chin up (parallel to the ground). This reduces strain on neck and back.

Shrug once and let your shoulders fall and relax your shoulders slightly back.

Suck in your stomach.

Tuck in your behind and rotate your hip forward slightly. This will keep you from

arching your back.

Arms

Arm motion can lend power to your walking, burning 5-10% more calories and acting as a

balance to your leg motion.

Bend your elbow 90 degrees.

Hands should be loose in a partially closed curl, never clenched.

Clenching your fists can raise your blood pressure and should be avoided.

With each step, the arm opposite your forward foot comes straight forward, not

diagonally.

As the foot goes back, the opposite arm comes straight back.

Keep your elbows close to your body - don't "chicken wing."

Your forward hand should not cross the centre point of your body.




Your hand when coming forward should be kept low, not higher than your

breastbone.

Many poor examples of arm motion are seen with walkers pumping their arms up

high in the air, this does not help propel you.

If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a time and

then let your arms rest.

Taking a Step

The walking step is a rolling motion.

Strike the ground first with your heel.

Roll through the step from heel to toe.

Push off with your toe.

Bring the back leg forward to strike again with the heel.

Flexible shoes will ensure you are able to roll through the step.

If your feet are slapping down rather than rolling through the step, your shoes are

most likely too stiff.

At first, your shin muscles may tire and be sore until they are strengthened.

Walking Stride

When practicing a good walking stride, the first key is to avoid over striding, which is taking

longer steps to increase speed. Over striding is inefficient and it is potentially harmful.

Take more, smaller steps rather than lengthening your stride. Your stride should be longer

behind your body, where your toe is pushing off, rather than out in front of your body.

This is because your forward leg has no power, while your back leg is what is driving you

forward. You want to get the full power out of the push from the back leg, with the foot rolling

through the step from heel to toe. Fast walkers train themselves to increase the number of

steps they take per second and to get full use out of the back part of the stride.

Warm-up

Start out at a slow, easy pace for each walking session. Allow your muscles to warm up

before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.

Stretching Routine

Stretching will add flexibility and can make your walking more comfortable.

Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles

or you risk tearing them.

Incorporate mobility exercises designed to take a muscle and joint through its range of

motion. You will start at the top of your body and work your way down. Find an upright pole

or fence or wall that will support you for leaning into on some stretches.



Cool Down

For the final 5-10 minutes of your walk, finish with an easy walking pace. At the end of your

walk you may want to repeat the stretches you did after your warm-up.

Walking Schedule

You've decided to start walking; you've learned how to walk, and now:

Schedule: How far and how often to walk.

The Absolute Beginner Schedule

Health goals: Walking a half hour a day or 3 hours per week is associated with a decreased

risk of heart disease. Walking 7 hours a week is associated with a decreased risk of breast

cancer and Type II diabetes. For this reason, it is recommend that you build up to walking an

hour a day, most days of the week.

Track your walks: Keeping records will keep you on track.

Build a Habit: Walk at least 5 days a week, even if some days you must decrease your time,

in order to build your new healthy habit. Increase the time you spend walking each week

before working on speed.

Week 1: Start with a daily 15 minute walk at an easy pace. Walk five days the first week. We

want to build a habit, so consistency is important. Spread out your rest days, such as making

day 3 a rest day and day 6 a rest day.

Weekly total goal: 60 - 75 minutes.

Week 2: Add 5 minutes a day so you are walking 20 minutes, 5 days a week. Or you may wish

to extend yourself more on some days, followed by a rest day.


Week 3: Add 5 minutes a day so you are walking 25 minutes, 5 days a week.


Week 4: Add 5 minutes a day to walk 30 minutes, 5 days a week.


Difficulties: If you find any week to be difficult, repeat that week rather than adding more

time, until you are able to progress comfortably.

Graduate: Once you are able to walk 30 minutes at a time comfortably, progress to the next

level.



High Intensity Walking

If you are ready for the next level, then interval walking is by far the better way to burn fat.

How it works – When you walk, you walk as fast as you can for 30 seconds and then at

normal pace for 90 seconds. Repeat this method for at least 8 intervals. You will surely feel

the difference. The best part about interval training is that you burn up to 19 times more fat

than normal.

Step Aerobics:

Calories Burnt: approximately 800 calories per hour

Many of the top exercises to lose weight incorporate aerobics. This mainly targets your legs,

hips and rear end. Doing an hour a day, split into two half an hour sessions, will ensure that

you see results within 2 weeks.

Bicycling:

Calories Burnt: approximately 500 – 1000 calories per hour

Depending on how fast you go, this can be a real calorie burner. Riding outside is always

enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike.

Swimming:


Swimming is definitely a top exercise to lose weight, especially in the summer. Doing laps up

and down the pool for an hour will burn off 800 calories, and also tone almost all of your body.

Elliptical Burner:


This is brilliant cardio, and also helps to build strong muscles, and toning the stomach. Elliptical

Burner is really great, especially if there is a TV attached to the machine or if you bring along

your iPod or iPhone, so that you can listen to your favorite music or catch up on latest news.

When entertained, you won't believe how long you can do this exercise for losing weight.

Rowing:

Calories Burnt: approximately 500 – 600 calories per hour

Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the

local rowing club and you’ll get to try it for free, or simply use the rowing machine at the

gym. You'll build arm muscle, burn calories and get an incredible workout.

Dancing:

Calories Burnt: approximately 600/800 calories per hour

This targets your entire body, and is an excellent work out. In addition to being one of the

top exercises to lose weight, it's also one of the most fun! In addition to burning calories, it's

a great stress reliever! Just make sure you stay active, and try and keep going for at least an

hour!

Exercise DVD:

Calories Burnt: approximately 300/500 calories per hour

While there are a lot of these, some exercise DVDs do actually help you to lose weight and

tone up. Find a high energy one, and try and do it once a day. You'll burn calories, tone up

and feel much fitter.



Jogging:

Calories burned per hour: approximately 550 calories per hour

Jogging is good for your body! Aside from all of the calories you will burn, you'll also get a lot

of thinking done, without all the distractions of the gym or a workout DVD.

Trampoline:

Calories burned per hour: approximately 400 calories per hour

Who knew something so fun could be such a great exercise for losing weight? Bouncing on

the trampoline will get your heart thumping, and make you feel like a kid again! Be careful,

though; a fall can lead to a sprain or a break of epic proportions.

Your Health is Your Responsibility and not that of Your Doctor!!



Diabetes Ebook

Health & Medicine

Transcript of Diabetes Ebook